Sat 30th Nov 2019 at 11:00am by Flatlander
Run > Cross Country
- foggy
- cold
-
Time
1:02:18
-
Miles
5.50
-
Min/mi
11:20
-
Pacing
81%
-
WAVA
48.13
-
Cals
387
-
BPM
117
-
%MHR
65
-
B/mi
1326
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
Over the fields which were not as frozen as I expected them to be at -1C or -2C. Very muddy in places, hence the slow pace.
Very foggy.
1) 1m - 10:53(10:53/m) 119/130bpm 80cal 5.51/6.79mph
2) 1m - 12:17(12:17/m) 113/118bpm 75cal 4.89/6.33mph
3) 1m - 11:45(11:45/m) 118/123bpm 75cal 5.11/6.12mph
4) 1m - 11:19(11:19/m) 119/122bpm 68cal 5.31/6.22mph
5) 1m - 10:53(10:53/m) 117/122bpm 60cal 5.52/6.65mph
6) 0.5m - 5:13(10:25/m) 117/122bpm 29cal 5.76/6.76mph
10:53 12:17 11:45 11:19 10:53 5:13
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
3:42 |
3:42 +1:06
|
14:46 |
110 69-125 |
1625 |
2/1 |
0.50 |
6:22 |
2:40 |
10:41 |
125 121-130 |
1335 |
2/0 |
0.75 |
9:05 |
2:44 |
10:54 |
120 118-122 |
1309 |
0/4 |
1.00 |
11:59 |
2:54 |
11:34 |
119 116-120 |
1377 |
1/4 |
1.25 |
15:39 |
3:40 +31
|
14:40 |
112 98-117 |
1643 |
0/2 |
1.50 |
18:36 |
2:57 |
11:48 |
115 111-118 |
1358 |
4/0 |
1.75 |
21:42 |
3:06 |
12:25 |
113 110-117 |
1402 |
0/1 |
2.00 |
24:47 |
3:04 |
12:18 |
114 111-116 |
1401 |
3/0 |
2.25 |
27:51 |
3:05 |
12:18 |
117 113-121 |
1439 |
3/2 |
2.50 |
30:46 |
2:55 |
11:38 |
120 116-122 |
1396 |
0/3 |
2.75 |
33:43 |
2:58 |
11:51 |
117 113-121 |
1386 |
2/2 |
3.00 |
36:31 |
2:48 |
11:12 |
121 119-122 |
1355 |
1/1 |
3.25 |
39:35 |
3:03 |
12:13 |
119 116-121 |
1455 |
3/1 |
3.50 |
42:23 |
2:49 |
11:14 |
119 115-122 |
1337 |
1/2 |
3.75 |
45:07 |
2:44 |
10:56 |
119 116-121 |
1302 |
2/1 |
4.00 |
47:50 |
2:42 |
10:50 |
119 118-120 |
1288 |
1/2 |
4.25 |
50:33 |
2:43 |
10:52 |
119 117-120 |
1292 |
4/1 |
4.50 |
53:12 |
2:39 |
10:38 |
118 117-122 |
1254 |
2/1 |
4.75 |
55:57 |
2:45 |
10:58 |
115 110-117 |
1262 |
0/3 |
5.00 |
58:42 |
2:46 |
11:03 |
117 114-118 |
1292 |
7/0 |
5.25 |
1:01:18 |
2:36 |
10:23 |
115 113-118 |
1195 |
0/7 |
5.50 |
1:03:55 |
2:37 |
10:27 |
119 117-121 |
1244 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:33 |
10:15 |
35.67% |
More |
800m |
5:09 |
10:21 |
42.48% |
More |
1km |
6:33 |
10:32 |
43.61% |
More |
Mile |
10:42 |
10:42 |
45.48% |
More |
5k |
34:20 |
11:03 |
48.32% |
More |
5 miles |
57:32 |
11:30 |
47.23% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:14 |
10:14 |
47.53 |
5km |
34:00 |
10:57 |
48.79 |
5M |
56:19 |
11:16 |
48.24 |
10km |
1:10:54 |
11:25 |
47.98 |
10M |
1:57:25 |
11:45 |
48.03 |
Half |
2:36:19 |
11:56 |
47.45 |
20M |
4:04:47 |
12:14 |
48.02 |
Mara |
5:25:55 |
12:26 |
48.09 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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